Everything you need to do during the first trimester of your pregnancy

The first three months of your pregnancy is really important. Here is how to deal during that phase.

The first trimester of your pregnancy is the most important phase. During this phase your body undergoes various physiological and psychological changes and your baby’s major organ developments also happen simultaneously. You need to exercise certain precautions during the first trimester to avoid any serious health complications. What you do during the initial three months defines the health and wellness of your baby and that of yours too. Here are things that you should do during this trimester to ensure a smooth ride ahead.

Things to do during your first trimester:

• Get your required number of calories from all food groups, not just fat!  Include variety of foods in the diet like whole grains, pulses, legumes and nuts. Meat, poultry, eggs and fish also provide protein. Here are 10 superfoods that you should include in your diet when pregnant.

• Make sure you get your calcium from milk or other food. Take 600 ml of milk or milk products every day for the calcium content. Eating during pregnancy – How much is too much?

• Get your dose of vitamin D through food like egg yolks, herring, sardines, tuna, salmon, fortified milk, fish liver oil, or through exposure to sunlight.

• Increase your intake of omega-3 fatty acids. They are necessary for the development of your baby’s brain, nerve and eye.

• Take iron and folic acid supplements as prescribed by your doctor. It is important during the pre-conception and early pregnancy phase because this is when the foetus develops spine and nerve cells. Here are more reasons why you need to add folic acid to your diet during pregnancy.

• Eat frequent, smaller meals. The baby needs to be fed constantly so eat every two to three hours.

• Gain weight gradually. For the optimal growth of your baby you should gain around 0.5- 2 kg in the first trimester. Here is all that you need to know about pregnancy weight gain.

• Get some exercise. Regular gentle exercise can help ease or prevent back pain, boost your energy, build stamina and help you prepare for the physical changes of labour and delivery. Here ishow to get started with exercise when you are pregnant.

• Don’t miss your visits to the doctor. Your prenatal check-ups are your window into the womb and they help detect any issues early and can be corrected in most cases. Here are five things you should ask your doctor during your antenatal visits.

• Increase your fluid intake. Blood volume needs to increase during pregnancy to facilitate oxygen and nutrient delivery to both you and your baby.

• Get lots of sleep. Hormonal changes also make you feel worn out. So make it a point to get few naps whenever possible. Here are tips on how to get enough sleep during pregnancy.

• Cut down on caffeine. Large amounts of caffeine consumption and an increased risk of miscarriage have been linked in some studies.

Things to avoid on your first trimester

• Don’t take any medication unless necessary. Medicines taken by you can cross the placenta and enter the bloodstream of your baby. Hence it’s best to know the safety of any medications you’re taking during pregnancy – especially in the first trimester.

• Don’t be too adventurous with food. Foods to be avoided during pregnancy include raw/undercooked meat, soft cheese, seafood and raw eggs. They could be possible sources of harmful bacteria and parasite. Here are five food items that you should eat less during pregnancy.

• Reduce your exposure to environmental pollutants. According to a study, women exposed to elevated levels of ozone air pollution (smog) in the first three months of pregnancy may be at increased risk for complications such as preeclampsia and premature birth. Here are eight things in the environment that could cause harm to your baby in the womb.

• Quit smoking. Passive and active smoking during pregnancy increases the risk of health and behavioural problems in the baby and is linked to infant mortality.

• Don’t drink alcohol. Alcohol can cross the placenta and reach your baby’s bloodstream. Excessive drinking impairs the mental and physical development of your baby, in what is known as foetal alcohol syndrome. Here is what you need to know about fetal alcohol syndrome.

• Don’t get stressed, depressed. High levels of stress can affect the unborn baby’s health and increase your chances of miscarriage.

• Don’t go on diet while you’re pregnant. You may end up with deficiency of iron, folic acid, vitamins and minerals which can potentially harm you and your baby.

• Don’t use hot tubs/ sauna. They can raise your core body temperature which can cause dehydration and threaten the developing baby.